When it comes to healthy vegetables, potatoes are often overlooked. Misunderstood for years as contributing to weight gain and type 2 diabetes, they've usually been on the 'avoid' list, especially for those with insulin resistance. However, a recent study conducted by the Pennington Biomedical Research Center and published in the 'Journal of Medicinal Food' suggests that potatoes might actually aid in shedding extra pounds and offer numerous health benefits.
Potatoes in a Weight Loss Diet Researchers have found that substituting meat with lower-calorie potatoes can lead to weight loss "without significant effort." Participants in an American study reported feeling "full faster" when higher-calorie foods were replaced with potatoes.
Nutrient-rich potatoes were previously associated with an increased risk of type 2 diabetes and insulin resistance. However, this study proved otherwise.
"The key aspect of our study is that we didn't reduce meal sizes but lowered their calorie content by adding potatoes," explains Professor Candida Rebello of the Pennington Research Center in Louisiana. "We substituted some meats with potatoes, and participants felt full quicker and often didn’t add more to their meals. Potatoes can enable weight loss effortlessly," she added.
Can Diabetics Eat Potatoes? The study recruited 36 individuals aged 18 to 60 with overweight, obesity, or insulin resistance. They were fed strictly controlled diets that included commonly available foods like beans, peas, meat, or fish, alongside white potatoes with meat or fish. Both diets were rich in fruits and vegetables and replaced about 40% of typical meat consumption with beans, peas, or potatoes.
The research showed that consuming beans and peas improved blood glucose levels in people newly diagnosed with type 2 diabetes. To increase fiber content in the potato diet, the potatoes were cooked with their skins and then refrigerated for 12 to 24 hours. These vegetables were part of the main dishes for lunch and dinner, served as mashed potatoes, baked slices, potato salad, and baked potatoes.
"People usually consume the same amount of food to feel full, regardless of the calorie content of the portion. By eating higher-weight but low-calorie products, one can easily limit calorie intake. Our study's key aspect is that we didn't reduce meal sizes but lowered their calorie content by adding potatoes. Each participant’s meal was tailored to their personalized caloric needs, yet by replacing some meat content with potato, participants found themselves fuller, quicker, and often did not even finish their meal. In effect, you can lose weight with little effort," says Professor Candida Rebello.
Source: www.pbrc.edu, Journal of Medicinal Food"